The squat is one of the most effective exercises you can do, and one of the most commonly done wrong. Here is what a squat is, exactly how to do it with good form, the muscles it works, and the variations worth learning.
Quick answer: A squat is a lower-body strength exercise where you bend your knees and hips to lower your body, then stand back up. It mainly works the quads, glutes, and hamstrings, plus the core. To squat correctly: stand shoulder-width apart, keep your chest up and back neutral, push your hips back and down, keep your knees tracking over your toes, and drive up through your heels.
Muscles a Squat Works
|
Muscle group |
Role in the squat |
|
Quadriceps (front thighs) |
Extend the knees, main mover |
|
Glutes (buttocks) |
Extend the hips, power the stand-up |
|
Hamstrings (back thighs) |
Support the hips and knees |
|
Core (abs and lower back) |
Stabilize the spine |
|
Calves |
Help with balance and drive |
Because it trains so many muscles at once, the squat builds strength, tones the lower body, and burns more calories than isolation moves. Learn more about the muscles in understanding the glute muscles.
How to Do a Bodyweight Squat Correctly
- Stand with feet about shoulder-width apart, toes pointed slightly out.
- Brace your core and keep your chest up, spine neutral.
- Hinge and bend: push your hips back and bend your knees, as if sitting into a chair.
- Lower until your thighs are about parallel to the floor, or as far as you can with good form.
- Keep your knees tracking in line with your toes, not caving inward.
- Drive up through your heels to stand, squeezing your glutes at the top.
Keep your weight in your heels and mid-foot, and do not let your heels lift.
Common Squat Mistakes (and Fixes)
- Knees caving inward: push your knees out to track over your toes.
- Heels lifting: keep weight in your heels; widen your stance if needed.
- Rounding the back: brace your core and keep your chest up.
- Not going deep enough: aim for thighs parallel, within your mobility.
- Leaning too far forward: sit your hips back rather than tipping over your toes.
Squat Variations
|
Variation |
What it adds |
|
Bodyweight squat |
The foundation, learn form here |
|
Goblet squat |
Hold a weight at your chest for more resistance |
|
Sumo squat |
Wider stance, targets inner thighs and glutes |
|
Split squat |
One leg at a time, builds balance and strength |
|
Jump squat |
Adds power and a cardio element |
|
Wall sit |
Static hold, builds endurance |
For a women’s routine, see squat exercises for women, and to add machine work, what is a hack squat.
Benefits of Squats
- Build lower-body strength and muscle.
- Tone the glutes, thighs, and legs.
- Strengthen the core and improve posture.
- Support everyday movements like sitting, lifting, and climbing stairs.
- Burn calories, since they work large muscle groups.
Sets and Reps
- Beginners: 2 to 3 sets of 8 to 12 bodyweight squats.
- Building strength: 3 to 4 sets of 6 to 10 weighted squats.
- Endurance and tone: 3 sets of 15 to 20 reps.
Rest a day between heavy squat sessions. Pair squats with a full leg routine, see best leg workout, and glute work like how to tighten your glutes.
Frequently Asked Questions
What muscles do squats work?
Mainly the quads, glutes, and hamstrings, plus the core and calves for stability.
How do I squat with correct form?
Feet shoulder-width, chest up, push your hips back and down, keep knees over toes, and drive up through your heels.
How low should I squat?
Aim for thighs about parallel to the floor, or as deep as you can while keeping good form and a neutral back.
Are squats good for beginners?
Yes. Bodyweight squats are one of the best beginner exercises. Master the form before adding weight.
Final Thoughts
The squat is a foundational move that builds lower-body strength, tones the legs and glutes, and supports everyday life. Focus on form first, add variations and weight over time, and train comfortably in supportive Olaben leggings that move with you.
